This workout simulates having to fight for your life, and then run for cover.
Before the workout I want to explain what the cover is.
When I speak of cover and concealment we are talking about bullets flying in the area all around you.
Cover is something that will stop a bullet, meaning the bullet will not penetrate it such as concrete, a big tree, the engine of your car.
Concealment hides you, But it will not stop a bullet, the bullet can penetrate and still injured and kill.
Examples are a cubicle in an office, drywall, your car door.
For the next week use your situational awareness to look for cover first, concealment second. If at any time shots rang out you could get to cover or concealment to increase the likelihood of survival.
Remember cover is our number one priority because bullets will not penetrate, the second choice is concealment because the bad guy can’t see you.
Once you find cover or concealment, put distance between you and the shooter by running to the next area of cover. Continue to do this until you arrive at a safe zone.
Now for the workout!
This one is a redline!!
Hit the bag as hard and fast as you can for 10 seconds. I recommend the good old one two combination.
50 to 90 punches in 10 seconds HARD.
Sprint as hard as you can for 20 seconds
30 Seconds rest
The next set you’re going to do the same set up as before but this time you’re going to use knees strikes.
Keep it simple use one knee the entire 10 seconds as hard and fast as you can. The next 10 second round use the other knee.
The next set we’re going to use a ground and pound.
Each 10 second round use a different top position on the bag.
You can use one two combinations, forearm smashes, palm strikes, hammer strikes. Just keep it as fast and as hard as you can.
Don’t get complicated.
The last set we’re going to use Oklahoma pop for the 10 seconds.
Remember to level change, slap, push, bump, elbow checks, Lateral movement, and head shoves.
Pros 10 rounds each
Intermediate 5 rounds each
Beginner 3 rounds each.
This is a Sprint Warriors!!!
You go as hard as you can!!
This closely resembles what will happen in a real confrontation.
You will have to fight for your life for about 10 seconds and then run for your life.
So let’s treat this work out like real life!
Train like you fight, fight like you train!!